{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Body-Up",
      "kind": "common"
    },
    {
      "text": "Body Up",
      "kind": "common"
    },
    {
      "text": "Plank Triceps Extension",
      "kind": "common"
    },
    {
      "text": "Tiger Bend Push-Up",
      "kind": "common"
    },
    {
      "text": "Body-Ups",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "triceps-brachii",
        "role": "prime-mover"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      },
      {
        "muscle": "deltoid-anterior",
        "role": "stabilizer"
      },
      {
        "muscle": "serratus-anterior",
        "role": "stabilizer"
      },
      {
        "muscle": "quadriceps",
        "role": "stabilizer"
      },
      {
        "muscle": "gluteus-maximus",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "elbow",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "glenohumeral",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "calisthenics",
      "strength",
      "hypertrophy"
    ],
    "movement_patterns": [
      "isolation-elbow-extension",
      "anti-extension"
    ],
    "mechanics": "isolation",
    "force": "push",
    "kinetic_chain": "closed",
    "laterality": "bilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "intermediate"
  },
  "equipment": {
    "optional": [
      "mat"
    ],
    "required": []
  },
  "external_ids": {
    "wger": "112"
  },
  "id": "oec:sphinx-push-up",
  "instructions": {
    "setup": [
      "Start in a forearm plank position with your elbows directly under or slightly in front of your shoulders.",
      "Place your forearms parallel to each other, palms flat against the floor with fingers pointing forward.",
      "Support your lower body on your toes, bracing your abdominals and glutes to form a straight line from your head to your heels."
    ],
    "steps": [
      "Press your palms firmly into the floor and contract your triceps to extend your elbows.",
      "Lift both forearms off the floor simultaneously until your arms reach full lockout.",
      "Pause briefly at the top while maintaining a rigid core.",
      "Bend your elbows with control, lowering both forearms back to the floor in unison to return to the starting position."
    ],
    "breathing": "Inhale as you lower your forearms to the floor; exhale forcefully as you press up into extension.",
    "cues": [
      "Drive through the palms.",
      "Keep the elbows tucked, not flared.",
      "Move both arms as a single unit."
    ],
    "common_faults": [
      {
        "fault": "Pressing up one arm at a time rather than simultaneously.",
        "correction": "Push evenly through both palms; if needed, scale the movement by performing it from your knees."
      },
      {
        "fault": "Sagging or piking at the hips.",
        "correction": "Squeeze your glutes and brace your core throughout the entire set to maintain a neutral spine."
      },
      {
        "fault": "Flaring the elbows outward excessively.",
        "correction": "Keep your forearms parallel and your elbows tracking straight back to maximize triceps loading and protect the elbow joints."
      }
    ],
    "safety": {
      "precautions": [
        "Avoid this exercise if you experience sharp pain in the triceps tendon or elbow joints.",
        "Perform on your knees if full bodyweight places excessive stress on your elbows."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "reps"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {},
    "reps_counted": "total"
  },
  "name": "Sphinx Push-Up",
  "previous_ids": [
    "oec:body-ups"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Body-Ups",
        "url": "https://wger.de/en/exercise/112/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "cal.zabel"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:plank-triceps-extension"
    },
    {
      "type": "substitute-for",
      "target": "oec:plank-triceps-extension"
    },
    {
      "type": "substitute-for",
      "target": "oec:suspension-trainer-triceps-extension"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "pronated",
      "width": "shoulder"
    },
    "position": "prone",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "A bodyweight triceps exercise performed from a plank position by pressing the palms into the floor to extend the elbows."
}